Advanced Bodyweight Training

[Guest guest]

Hi,

I am currently training for rugby union (working on general

speed/power conditioning). For the next few months I will not have

access to a gym or any free-weights (don't have access to an

apparatus or training partner to help do glute-ham raises either

unfortunately). I do have access to a couple of dumbells but they are

too light for most exercises (even as weight for dips, etc).

I am keen to continue some form of resistance training to supplement

my speed work (sprints). A sample of my speed training schedule is

something like 6x30m & 3x60m, three times a week.)

I can only really do bodyweight exercises but the majority of them

provide too little resistance and I end up working strength

endurance. My strength is fairly good, I find regular non-weighted

chin-ups, dips and pistols quite easy to do.

I have read the other post regarding bodyweight exercises for female

soccer players age 14-15, but I was looking for something more

advanced but using similar techniques (eg. isometrics) to work on

improving my explosive strength.

The only exercises I have now are vertical jumps (8 sets of 5 with

full recovery) and plyometric push-ups (same protocols).

Other than that, I'm just repping out to failure with dips, wide chin-

ups and pistols (single leg squats) for 4-5 sets. I don't like this

part of the workout as I end up doing far too many reps than would be

applicable for strength training, and I would like to replace it with

something which can have more carry-over for my speed/power.

I'm really stuck here and hoping that someone will perhaps give me

some ideas with a sample work-out. If anyone could help me out, it

would be greatly appreciated! Thanks.

Liu

Auckland, New Zealand

[Guest guest]

,

Get creative. Try things like sledgehammer GPP, basically get an old

tyre from the tip (for free)and a sledgehammer, 4 minutes straight

down, 3 minutes accross body to the left, 3 minutes accross body to

the right.

Mike Hartle has written a great series at www.renegadetraining.com

look in the archives section.

Another good article is by Christian Thibaudeau

http://t-mag.com/nation_articles/275mac.jsp

This should give you some ideas.

What are your goals over the next few months? How come you are so

limited?

Crawford-

Dunedin, New Zealand

> Hi,

>

> I am currently training for rugby union (working on general

> speed/power conditioning). For the next few months I will not have

> access to a gym or any free-weights (don't have access to an

> apparatus or training partner to help do glute-ham raises either

> unfortunately). I do have access to a couple of dumbells but they are

> too light for most exercises (even as weight for dips, etc).

>

> I am keen to continue some form of resistance training to supplement

> my speed work (sprints). A sample of my speed training schedule is

> something like 6x30m & 3x60m, three times a week.)

> I can only really do bodyweight exercises but the majority of them

> provide too little resistance and I end up working strength

> endurance. My strength is fairly good, I find regular non-weighted

> chin-ups, dips and pistols quite easy to do.

>

> I have read the other post regarding bodyweight exercises for female

> soccer players age 14-15, but I was looking for something more

> advanced but using similar techniques (eg. isometrics) to work on

> improving my explosive strength.

>

> The only exercises I have now are vertical jumps (8 sets of 5 with

> full recovery) and plyometric push-ups (same protocols).

>

> Other than that, I'm just repping out to failure with dips, wide chin-

> ups and pistols (single leg squats) for 4-5 sets. I don't like this

> part of the workout as I end up doing far too many reps than would be

> applicable for strength training, and I would like to replace it with

> something which can have more carry-over for my speed/power.

>

> I'm really stuck here and hoping that someone will perhaps give me

> some ideas with a sample work-out. If anyone could help me out, it

> would be greatly appreciated! Thanks.

>

> Liu

> Auckland, New Zealand

[Guest guest]

,

Get creative. Try things like sledgehammer GPP, basically get an old

tyre from the tip (for free)and a sledgehammer, 4 minutes straight

down, 3 minutes accross body to the left, 3 minutes accross body to

the right.

Mike Hartle has written a great series at www.renegadetraining.com

look in the archives section.

Another good article is by Christian Thibaudeau

http://t-mag.com/nation_articles/275mac.jsp

This should give you some ideas.

What are your goals over the next few months? How come you are so

limited?

Crawford-

Dunedin, New Zealand

> Hi,

>

> I am currently training for rugby union (working on general

> speed/power conditioning). For the next few months I will not have

> access to a gym or any free-weights (don't have access to an

> apparatus or training partner to help do glute-ham raises either

> unfortunately). I do have access to a couple of dumbells but they are

> too light for most exercises (even as weight for dips, etc).

>

> I am keen to continue some form of resistance training to supplement

> my speed work (sprints). A sample of my speed training schedule is

> something like 6x30m & 3x60m, three times a week.)

> I can only really do bodyweight exercises but the majority of them

> provide too little resistance and I end up working strength

> endurance. My strength is fairly good, I find regular non-weighted

> chin-ups, dips and pistols quite easy to do.

>

> I have read the other post regarding bodyweight exercises for female

> soccer players age 14-15, but I was looking for something more

> advanced but using similar techniques (eg. isometrics) to work on

> improving my explosive strength.

>

> The only exercises I have now are vertical jumps (8 sets of 5 with

> full recovery) and plyometric push-ups (same protocols).

>

> Other than that, I'm just repping out to failure with dips, wide chin-

> ups and pistols (single leg squats) for 4-5 sets. I don't like this

> part of the workout as I end up doing far too many reps than would be

> applicable for strength training, and I would like to replace it with

> something which can have more carry-over for my speed/power.

>

> I'm really stuck here and hoping that someone will perhaps give me

> some ideas with a sample work-out. If anyone could help me out, it

> would be greatly appreciated! Thanks.

>

> Liu

> Auckland, New Zealand

[Guest guest]

After some brainstorming, these are the exercises I will be using for

the resistance training part of the workout (not including

sprints/plyometrics).

Single Arm Stair Press (one-arm push-ups using a stair case to

quantify progress - progress to hopefully a steep decline)

Pistol Squats (I have a dumbell which can go up to 17.5kg still

really isn't enough weight)

Iso Dead-Pull (15 sec contractions against an immovable force in the

mid-range deadlift position)

Wall Curls (strict bicep curls with upper arm planted firmly against

the wall - also a pause in the bottom position)

The reason why I'm so limited in equipment is because I don't plan on

renewing my gym membership for a while and I don't have the space in

my house (nor enough money) to buy equipment (barbells, weights, etc).

I do however, want to get a couple of 10kg plates for my dumbells but

unfortunately stores only sell them as part of a package.

I've read the T-Mag article but that is more directed towards a

bodybuilder (or someone specifically after mass gains), so I took the

isometric deadlift pulls and reduced the time under tension from 60

sec to a higher intensity 15 sec contraction.

Cheers.

Liu

Auckland, New Zealand

> ,

>

> Get creative. Try things like sledgehammer GPP, basically get an

old

> tyre from the tip (for free)and a sledgehammer, 4 minutes straight

> down, 3 minutes accross body to the left, 3 minutes accross body to

> the right.

>

> Mike Hartle has written a great series at www.renegadetraining.com

> look in the archives section.

>

> Another good article is by Christian Thibaudeau

> http://t-mag.com/nation_articles/275mac.jsp

>

> This should give you some ideas.

>

> What are your goals over the next few months? How come you are so

> limited?

>

> Crawford-

> Dunedin, New Zealand

[Guest guest]

After some brainstorming, these are the exercises I will be using for

the resistance training part of the workout (not including

sprints/plyometrics).

Single Arm Stair Press (one-arm push-ups using a stair case to

quantify progress - progress to hopefully a steep decline)

Pistol Squats (I have a dumbell which can go up to 17.5kg still

really isn't enough weight)

Iso Dead-Pull (15 sec contractions against an immovable force in the

mid-range deadlift position)

Wall Curls (strict bicep curls with upper arm planted firmly against

the wall - also a pause in the bottom position)

The reason why I'm so limited in equipment is because I don't plan on

renewing my gym membership for a while and I don't have the space in

my house (nor enough money) to buy equipment (barbells, weights, etc).

I do however, want to get a couple of 10kg plates for my dumbells but

unfortunately stores only sell them as part of a package.

I've read the T-Mag article but that is more directed towards a

bodybuilder (or someone specifically after mass gains), so I took the

isometric deadlift pulls and reduced the time under tension from 60

sec to a higher intensity 15 sec contraction.

Cheers.

Liu

Auckland, New Zealand

> ,

>

> Get creative. Try things like sledgehammer GPP, basically get an

old

> tyre from the tip (for free)and a sledgehammer, 4 minutes straight

> down, 3 minutes accross body to the left, 3 minutes accross body to

> the right.

>

> Mike Hartle has written a great series at www.renegadetraining.com

> look in the archives section.

>

> Another good article is by Christian Thibaudeau

> http://t-mag.com/nation_articles/275mac.jsp

>

> This should give you some ideas.

>

> What are your goals over the next few months? How come you are so

> limited?

>

> Crawford-

> Dunedin, New Zealand

[Guest guest]

,

A simple and cost effective way to add is resistance is bungee cords. Your local

hardware store should have an ample supply. Simply anchor them and off you go.

Plus you will get continuous tension through out the R.O.M.

Nick Raptis

Staten Island, New York

davidliureopijarp wrote:

After some brainstorming, these are the exercises I will be using for

the resistance training part of the workout (not including

sprints/plyometrics).

Single Arm Stair Press (one-arm push-ups using a stair case to

quantify progress - progress to hopefully a steep decline)

Pistol Squats (I have a dumbell which can go up to 17.5kg still

really isn't enough weight)

Iso Dead-Pull (15 sec contractions against an immovable force in the

mid-range deadlift position)

Wall Curls (strict bicep curls with upper arm planted firmly against

the wall - also a pause in the bottom position)

The reason why I'm so limited in equipment is because I don't plan on

renewing my gym membership for a while and I don't have the space in

my house (nor enough money) to buy equipment (barbells, weights, etc).

I do however, want to get a couple of 10kg plates for my dumbells but

unfortunately stores only sell them as part of a package.

I've read the T-Mag article but that is more directed towards a

bodybuilder (or someone specifically after mass gains), so I took the

isometric deadlift pulls and reduced the time under tension from 60

sec to a higher intensity 15 sec contraction.

Cheers.

Liu

Auckland, New Zealand

[Guest guest]

,

A simple and cost effective way to add is resistance is bungee cords. Your local

hardware store should have an ample supply. Simply anchor them and off you go.

Plus you will get continuous tension through out the R.O.M.

Nick Raptis

Staten Island, New York

davidliureopijarp wrote:

After some brainstorming, these are the exercises I will be using for

the resistance training part of the workout (not including

sprints/plyometrics).

Single Arm Stair Press (one-arm push-ups using a stair case to

quantify progress - progress to hopefully a steep decline)

Pistol Squats (I have a dumbell which can go up to 17.5kg still

really isn't enough weight)

Iso Dead-Pull (15 sec contractions against an immovable force in the

mid-range deadlift position)

Wall Curls (strict bicep curls with upper arm planted firmly against

the wall - also a pause in the bottom position)

The reason why I'm so limited in equipment is because I don't plan on

renewing my gym membership for a while and I don't have the space in

my house (nor enough money) to buy equipment (barbells, weights, etc).

I do however, want to get a couple of 10kg plates for my dumbells but

unfortunately stores only sell them as part of a package.

I've read the T-Mag article but that is more directed towards a

bodybuilder (or someone specifically after mass gains), so I took the

isometric deadlift pulls and reduced the time under tension from 60

sec to a higher intensity 15 sec contraction.

Cheers.

Liu

Auckland, New Zealand

[Guest guest]

> ,

>

> A simple and cost effective way to add is resistance is bungee

cords. Your local hardware store should have an ample supply. Simply

anchor them and off you go. Plus you will get continuous tension

through out the R.O.M.

>

> Nick Raptis

> Staten Island, New York

>

Actually, with elastics or any kind of spring device, your comment

about tension may be misleading. Although the tension is

continuous, the load increases linearly as the spring/cord is

stretched. This is a very poor match for the inherent strength

curve for muscles as they move joints through their ROM, most of

which look more like bell curves. When stretched over any

significant distance, one's ability to complete a rep will be

limited by the end of the ROM, where the spring tension is maximal

and one's ability to produce force is diminishing to minimal. Hence

the use of this type of equipment as a primary means of resistance

for functional or muscle building purposes is suspect. Some good

programs use this difference to advantage in elastic plus weight

exercises, but only in a fairly limited capacity.

As to whether it could be useful for the querant for 3 months, I

don't know. One thing I can say about ordinary bungees from a

harware store is that they can be very dangerous. The hooks on the

end are notorious for mysteriously coming loose under tension and

turning into nasty, high-velocity, hooked projectiles. Setting up

enough of them to provide significant resistance for most compound

movements sounds iffy to me.

Wilbanks

ville, FL

[Guest guest]

> ,

>

> A simple and cost effective way to add is resistance is bungee

cords. Your local hardware store should have an ample supply. Simply

anchor them and off you go. Plus you will get continuous tension

through out the R.O.M.

>

> Nick Raptis

> Staten Island, New York

>

Actually, with elastics or any kind of spring device, your comment

about tension may be misleading. Although the tension is

continuous, the load increases linearly as the spring/cord is

stretched. This is a very poor match for the inherent strength

curve for muscles as they move joints through their ROM, most of

which look more like bell curves. When stretched over any

significant distance, one's ability to complete a rep will be

limited by the end of the ROM, where the spring tension is maximal

and one's ability to produce force is diminishing to minimal. Hence

the use of this type of equipment as a primary means of resistance

for functional or muscle building purposes is suspect. Some good

programs use this difference to advantage in elastic plus weight

exercises, but only in a fairly limited capacity.

As to whether it could be useful for the querant for 3 months, I

don't know. One thing I can say about ordinary bungees from a

harware store is that they can be very dangerous. The hooks on the

end are notorious for mysteriously coming loose under tension and

turning into nasty, high-velocity, hooked projectiles. Setting up

enough of them to provide significant resistance for most compound

movements sounds iffy to me.

Wilbanks

ville, FL

[Guest guest]

Yes, I may have unintentionally mislead with usage of the word constant. All I

was implying was from start to stop there will be tension. Bell curves aside,

having most tension as the cord is maximally stretched usually coincides with

the strongest point of the exercise. This is a good thing. As far as hardware

store bungee cords, they are the cheapest and most readily available. In regards

to the hooks, remove them. Use a little ingenuity. This was a response for a

person working with limited equipment and a limited budget.

Nick Raptis

Staten Island, New York

wrote:

> ,

>

> A simple and cost effective way to add is resistance is bungee

cords. Your local hardware store should have an ample supply. Simply

anchor them and off you go. Plus you will get continuous tension

through out the R.O.M.

>

> Nick Raptis

> Staten Island, New York

>

Actually, with elastics or any kind of spring device, your comment

about tension may be misleading. Although the tension is

continuous, the load increases linearly as the spring/cord is

stretched. This is a very poor match for the inherent strength

curve for muscles as they move joints through their ROM, most of

which look more like bell curves. When stretched over any

significant distance, one's ability to complete a rep will be

limited by the end of the ROM, where the spring tension is maximal

and one's ability to produce force is diminishing to minimal. Hence

the use of this type of equipment as a primary means of resistance

for functional or muscle building purposes is suspect. Some good

programs use this difference to advantage in elastic plus weight

exercises, but only in a fairly limited capacity.

As to whether it could be useful for the querant for 3 months, I

don't know. One thing I can say about ordinary bungees from a

harware store is that they can be very dangerous. The hooks on the

end are notorious for mysteriously coming loose under tension and

turning into nasty, high-velocity, hooked projectiles. Setting up

enough of them to provide significant resistance for most compound

movements sounds iffy to me.

Wilbanks

ville, FL

[Guest guest]

Yes, I may have unintentionally mislead with usage of the word constant. All I

was implying was from start to stop there will be tension. Bell curves aside,

having most tension as the cord is maximally stretched usually coincides with

the strongest point of the exercise. This is a good thing. As far as hardware

store bungee cords, they are the cheapest and most readily available. In regards

to the hooks, remove them. Use a little ingenuity. This was a response for a

person working with limited equipment and a limited budget.

Nick Raptis

Staten Island, New York

wrote:

> ,

>

> A simple and cost effective way to add is resistance is bungee

cords. Your local hardware store should have an ample supply. Simply

anchor them and off you go. Plus you will get continuous tension

through out the R.O.M.

>

> Nick Raptis

> Staten Island, New York

>

Actually, with elastics or any kind of spring device, your comment

about tension may be misleading. Although the tension is

continuous, the load increases linearly as the spring/cord is

stretched. This is a very poor match for the inherent strength

curve for muscles as they move joints through their ROM, most of

which look more like bell curves. When stretched over any

significant distance, one's ability to complete a rep will be

limited by the end of the ROM, where the spring tension is maximal

and one's ability to produce force is diminishing to minimal. Hence

the use of this type of equipment as a primary means of resistance

for functional or muscle building purposes is suspect. Some good

programs use this difference to advantage in elastic plus weight

exercises, but only in a fairly limited capacity.

As to whether it could be useful for the querant for 3 months, I

don't know. One thing I can say about ordinary bungees from a

harware store is that they can be very dangerous. The hooks on the

end are notorious for mysteriously coming loose under tension and

turning into nasty, high-velocity, hooked projectiles. Setting up

enough of them to provide significant resistance for most compound

movements sounds iffy to me.

Wilbanks

ville, FL